20

MINDFUL EATING
HANDOUTS
TO HELP YOU END OVEREATING,
ENJOY FOOD AND STOP FEELING GUILT NOW!

By: Dr. Susan Albers

New York Times Bestselling Author
& Psychologist
 Published by: www.eatingmindfully.com
Copyright Susan Albers PsyD. All rights reserved.

DISCLAIMER:
The information and ideas in this book are based upon research available at the time of writing as well as in
consultations with licensed medical professionals. This book is intended to be a reference and not a substitute for
consulting with an appropriate health care provider. Any changes or additions to your medical care should be discussed
with your physician. The author and publisher disclaim any liability arising
directly or indirectly from this book.

www.eatingmindfully.com @Susan Albers 2015

Hello,
I’m Dr. Susan Albers, psychologist and author
of the New York Times Bestselling book, EatQ,
and six other books on mindful eating. Perhaps
you have purchased this resource because you
are a licensed dietitian, therapist, health coach,
wellness professional or yoga teacher who
helps people to eat healthier, have more energy
and improve their relationship to food. If so, I
have good news. In this packet, I’ve included 20
Essential Mindful Eating Handouts! I’m sharing
the handouts I use most often in my office. I
hope these are as helpful to your clients as
they are mine and that these handouts are an
excellent addition to your education library.

Please join my email list at:

www.eatingmindfully.com

Download additional free handouts on:

www.eatingmindfully.com/motivational.

Mindfully yours,
Susan Albers PsyD

www.eatingmindfully.com @Susan Albers 2015

 HANDOUT
COLLECTION

Mindful Eating Emotional Eating

1. Benefits of Mindful Eating 1. Emotional Hunger vs. Physical Hunger
2. 5 S’s of Mindful Eating 2. 5-5-5-5-5 Exercise
3. Mindful Eating Exercise 3. Flow Chart: Emotional Vs. Physical Hunger
4. Hunger Scale 4. 5 Ways to Respond to Food Pushers
5. Pace Not Race: 6 Ways to Eat Slower 5. Helpers Vs. Hinders
6. The Mindful Eating Plate 6. SWAP Approach
7. Mindful Eating Quiz 7. 70 Ways to Soothe Yourself Without Food
8. Dieting vs. Mindful Eating 8. 5, 4, 3, 2, 1, Exercise
9. Pause Approach 9. 10 Foods to Help Buffer Stress
10. Acceptance of Cravings 10. 5 Strategies for Letting Go

BONUS: Mindful Eating Habit Tracker More Resources List

BONUS: Mindful Eating Bingo

www.eatingmindfully.com @Susan Albers 2015

 BENEFITS OF
MINDFUL EATING
• Not a fad diet
• Realistic & Do-able
• It lasts! You can do it long term
• A behavioral plan for everyone (you can be vegetarian, Kosher, a meat eater etc.)!
• You don’t feel deprived or starved
• It’s works! Research shows that mindful eating is helpful in reducing emotional
eating, weight, Diabetes II, and developing a healthier relationship to food.

VS
What is Mindless Eating?
» Eating when you are bored, stressed, anxious,
happy etc. and not truly physically hungry
» Munching in front of the T.V.
» Eating while you are doing something else or
distracted (driving, walking, working, texting).
» Eating food just because it is there and looks
good not because you are hungry
» Falling back into old habits/routines
» Zoned out or eating in a trance like state
» Following rules not body cues
DESCRIBE AN EXAMPLE OF
YOUR OWN MINDFUL AND
MINDLESS EATING
What is Mindful Eating?
» Mindful Eating is not a diet
» There are NO menus or recipes. It is about
balancing how to eat, not what to eat.
» Being aware and present when you eat
» Noticing each bite
» Using your senses (taste-spicy, bland), (texture-
smooth, crunchy), (aroma, sound-sizzle or crunch)
» Noticing your habits
» Determining your hunger level (a little or a
lot?)
» Being truly in the moment
» Savoring/Enjoying food
» Feeling in charge of how much you are eating,
consciously deciding
» No guilt or judgement

www.eatingmindfully.com @Susan Albers 2015

 5 S’s of Mindful Eating By Dr. Susan Albers
1) SIT DOWN. Have a seat! Avoid nibbling in front of the refrigerator or
snacking in your car. Put food on a plate. You will enjoy food more and eat
less when you give eating your full attention. “Only eat off your feet.”

2) SLOWLY CHEW. Eat with your non-dominant hand (if you are right hand-
ed eat with your left). Research indicates that eating with your opposite hand
can reduce how much you eat by 30%. Intentionally chew slower than the
person you are eating with. “Pace, don’t race.”

3) SAVOR. Take a mindful bite. Smell. Taste. Notice and look at each spoon-
ful. Turn off the TV and other distractions. “When you eat, just eat.”

4) SIMPLIFY. Put healthy foods in a convenient place like on the counter.

Place treats out of view. Research indicates that people tend to eat what is in
their immediately reach. “In sight, in mind, out of sight, out of mind.”

5) SMILE. Smiling can create a brief pause between your current bite and
the next one. During that gap, ask yourself if you are just satisfied, not full.
“Take a breath, to manage stress.”

www.eatingmindfully.com @Susan Albers 2015

 MINDFUL EATING
EXERCISE

1. MINDFULLY PICK. 5. NOTICE THOUGHTS

Choose a piece of food (nuts, fruit, a piece AND FEELINGS
of chocolate, orange slice). Pay attention to whatever emotions and
thoughts come to mind. Happy? Sad?
2. LOOK CLOSELY. Craving more?
Describe it to yourself. Color? Shape?
6. SLOWLY CHEW.
3. SMELL. Notice how the texture changes.
Notice how the smell impacts you. Does it
remind you of anything? What memories 7. FOLLOW
or thoughts does it trigger? The sensation down your throat as
you swallow.
4. TRULY TASTE.
Do you like it? Texture? Spices? Flavor? 8. PRATICE
Taking a mindful bite.

www.eatingmindfully.com @Susan Albers 2015

 MINDFULNESS
OF HUNGER SCALE

10 Overly full. Uncomfortable feeling in the Awareness Level

stomach. Bloated. Feeling regret.
9 Very full. You can tell you’ve eaten a large 10 Hyper aware thinking about each calorie.
amount. Emotional and/or physical discomfort. Worried about each bite.
8 Comfortably full. 9
7 Slightly full and satisfied. 8
6 Satiated. Quenched. Appeased stomach. 7
5 Not hungry or full. 6
4 A little hungry. Need a snack. Hunger pangs begin. 5 Aware and in-the-moment. Savoring.
3 Hungry. Ready for a light meal. 4
2 Ravenously hungry. In need of a complete meal. 3
1 Famished. Extremely hungry. Growling 2
stomach, low energy, headache. 1 Zoned out, trance like eating. Not tasting each bite.

Rate your hunger throughout the day. Choose a time to check in and evaluate
your hunger level (on the hour) or a cue (when your mobile phone rings).

www.eatingmindfully.com @Susan Albers 2015

PACE NOT RACE
6 EASY WAYS TO EAT SLOWER
1) If you want to slow down, eat with your non-
dominant hand (if you are right-handed, eat with
your left). Research indicates that you eat 30% less
when you eat with your non-dominant hand. It
interrupts the automatic hand to mouth flow.
2) Say to yourself at least two adjectives to describe
the food you are about to eat. For example, say
“cold” and “creamy” before you take a bite of
yogurt. This action can insert just the right about
of time you need to pause.
3) Sit Down. It sounds simple enough. However,
people tend to eat more rapidly when standing.
THE PACE MAKER
USE THIS METER TO CHECK IN AND INTENTIONALLY SET YOUR EATING PACE.
Eating
SLOW
NO SLOW
www.eatingmindfully.com @Susan Albers 2015
Think about snacking while standing over the sink
or nibbling from a plate while standing at a party.
4) Stagger your bites with another activity. For
example, one bite and then one comment to your
dining partner. Or, one bite, one sip of water.
5) Just observe. Notice how quickly or slowly
other people eat. Use their pace to help you set
your own. Intentionally eat slower or in tandem
with another person’s bites.
6) Consider your fork or spoon to be like a tool you
need to reload. Carefully, and intentionally fill your
fork slowly and deliberately.
Eating
FAST
WHOA GO-GO PRONTO
THE MINDFUL
EATING PLATE

www.eatingmindfully.com @Susan Albers 2015

10 MINDFUL
EATING
QUESTIONS
ASK YOURSELF, “DO I TEND TO?”
1) Stop eating when I am satisfied.
2) Eat when I am hungry rather than emotional.
3) Not “pick” and graze on food.
4) Taste each bite before reaching for the next.
5) Think about how nourishing food is for my body.
6) Be nonjudgmental of myself when I accidentally overeat.
7) Not multitask when I eat. When I eat just eat.
8) Be able to leave some food on my plate if I don’t want it.
9) Eat slow, chewing each bite.
10) Recognize when I slip into mindless eating (zoned out, popping food into my mouth)

BE PRESENT
WHEN YOU EAT
ARE YOU ZONED OUT, MINDLESSLY MUNCHING OR
PRESENT WHEN YOU EAT?
To shift into the moment and be more in-the-moment:
• Stretch Before You Sit Down
• Take A Drink of Water or Tea. Hydration Helps to Kick Starts Your Senses
• Chew a Mint
• Take A Few Deep Breaths—Send Oxygen to Your Brain
• Pinch Your Hands a Few Times
• Name 3 Things You See In Front of You
• Gratitude. Say a few words of thanks or a prayer before you eat
• Place food on a pretty placemat or nice dishes
MOTTO: Stay Awake At the Plate!

www.eatingmindfully.com @Susan Albers 2015

Mindful Eating Quiz
THIS IS A BRIEF ASSESSMENT OF YOUR MINDFUL EATING SKILLS (IT ISN’T A DIAGNOSTIC
ASSESSMENT). IT IS TO HELP YOU TO IDENTIFY WHICH SKILLS YOU MAY WANT TO BOOST. DON’T
FORGET TO NOTICE WHAT YOU ALREADY DO WELL. AFTER YOU COMPLETE THIS QUIZ, WRITE
DOWN A MINDFUL EATING GOAL.

1. I tend to stop eating when I am full

All of the time Most of the time Occasionally Sometimes Almost Never

2. I eat when I am hungry rather than emotional

All of the time Most of the time Occasionally Sometimes Almost Never

3. I try not to “pick” or graze on food

All of the time Most of the time Occasionally Sometimes Almost Never

4. I taste each bite before reaching for the next

All of the time Most of the time Occasionally Sometimes Almost Never

5. When I eat, I think about how nourishing the food is for my body
All of the time Most of the time Occasionally Sometimes Almost Never

6. I am nonjudgmental of myself, my body and when I accidentally overeat

All of the time Most of the time Occasionally Sometimes Almost Never

7. I don’t multitask while I eat. When I eat, I just eat

All of the time Most of the time Occasionally Sometimes Almost Never

8. I don’t have to eat everything on my plate, I can leave what I don’t want
All of the time Most of the time Occasionally Sometimes Almost Never

9. I tend to eat slowly, chewing each bite

All of the time Most of the time Occasionally Sometimes Almost Never

10. I recognize when I slip into mindless eating (zoned out, popping food into my mouth)
All of the time Most of the time Occasionally Sometimes Almost Never

LIST YOUR MINDFUL EATING GOALS:

(ex: learn to be more present when I eat, slow down, stop when I’m full)

www.eatingmindfully.com @Susan Albers 2015

DIETING VS.
MINDFUL EATING
Dieting Mindful Eating
Willpower Consciousness
Rules Listen to Internal Signals
Cultural Conformity Empowerment
Weight Loss Health vs. Weight
Avoidance Acceptance
Rigid Flexible
Counting Calories Nutrition
Deprivation Permission
Denial Long Term Approach
Quick Fix Compassion
Guilt Lifestyle
Short Term Celebrate and
Fight Food Savor Food

1) What diets have you tried in the past?

___________________________________________________________

2) What was helpful about the diet?

___________________________________________________________

3) What aspects of the diet were difficult?

___________________________________________________________

4) What is your most difficult food struggle?

___________________________________________________________

5) Which foods are easy and difficult to eat mindfully?

___________________________________________________________

www.eatingmindfully.com @Susan Albers 2015

PAUSE MINDFULLY
REMEMBER TO PAUSE MINDFULLY WHEN YOU EAT.
INTENTIONALLY CREATE A “GAP” BETWEEN EACH BITE.

P PRESENT. STOP MULTITASKING. WHEN

YOU EAT, JUST EAT.

A AWARENESS. ASK YOURSELF, HOW

PHYSICALLY HUNGRY AM I?

U UNDERSTAND.
HOW ARE MY FEELINGS IMPACTING
MY FOOD CHOICE?

S SAVOR. TAKE A MINDFUL BITE. SMELL,

TASTE, TOUCH, LISTEN!

E ENJOY. ARE YOU REALLY

ENJOYING THIS BITE?

www.eatingmindfully.com @Susan Albers 2015

ACCEPTANCE
OF CRAVINGS
ACCEPTANCE
When you have a cravings, your first
inclination may be to tell it to, “JUST
GO AWAY.” Turning off a craving is not
so easy. “Acceptance based strategies”
advise you to do the opposite—welcome
in the craving. Mindfully talking yourself
through it gives you much more power
over how much you eat.
ACKNOWLEDGE:
Say to yourself, “I’m having a craving!” It
has arrived—whether you like it or not.
ACCEPT:
Tell yourself, “It’s okay.” Don’t try to talk
yourself out of the craving, judge or
rationalize it. If your mind goes there
anyway, just take note of it. Remember:
the craving is just a feeling not a fact and
nothing more. Just because you have a
thought doesn’t mean you have to do it.
This approach may seem radical and goes against the grain of most diets. Try it! Research
in the journal of Appetite has found it to be effective in coping effectively with cravings.
www.eatingmindfully.com @Susan Albers 2015
ALERT:
Tune into what you are feeling. Is it hard
to wait? Where does it bother you the
most in your body?
AWAIT:
Your mind might say, “You have to give
in or the craving will never go away.”
Remind yourself, this is just a thought.
Tell yourself, “I can take it.” The craving
will change in form and nature. When
you don’t respond to the first urge to eat,
the craving often lessens and sometimes
even passes completely. Ride out the
craving like you are on a wave in the
ocean, not sinking into it, just skimming
on top of it.
AWARENESS:
Be aware of your options. Mindfully
CHOOSE rather than acting on autopilot.
Eat it mindfully-slowly and with intention.
MINDFUL & MINDLESS
EATING HABIT TRACKER
Some mindless eating is just a habit—something you do out of routine rather
than triggered by emotion. For example eating the same foods, munching at
your desk, eating at the same time each day. Take notes and gather data on
your habits for one week.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

www.eatingmindfully.com @Susan Albers 2015

www.eatingmindfully.com @Susan Albers 2015
 EMOTIONAL
EATING

VS
PHYSICAL EMOTIONAL
Stomach growling No physical cues (quiet stomach)
Thinking, about food, considering options Specific cravings
Low energy Eating feels like the best/only option
Hunger slowly grows Little time has passed since last bite
Time passes since last meal/snack Food doesn’t feel satisfying
Food is satisfying

YOUR PHYSICAL EMOTIONAL CUES

CUES OF HUNGER
What triggered your hunger?
(Situations? Feelings?)
Where were you when the craving began?
(Are there places that prompt you to eat?)
When did it start?
(When was the last time you ate? When did the
craving start?)
Why are you desiring to eat?
OF HUNGER
What triggered your hunger?
(Situations? Feelings?)
Where were you when the craving began?
(Are there places that prompt you to eat?)
When did it start?
(When was the last time you ate? When did the
craving start?)
Why are you desiring to eat?

www.eatingmindfully.com @Susan Albers 2015

 5-5-5-5-5
EXERCISE
Feeling the urge to comfort eat? Avoid emotional eating by having a solid plan in place.
Write down a list of 5 strategies for each category. Hang this sheet in hot spots for
emotional eating like on your desk or refrigerator.

5 Activities that RELAX you (ex. Flip through a magazine, a 5 minute break, lay on the couch).
1) ______________________________________________________________________
2) ______________________________________________________________________
3) ______________________________________________________________________
4) ______________________________________________________________________
5) ______________________________________________________________________

5 Activities that DISTRACT you (ex. email, games, cleaning).

1) ______________________________________________________________________
2) ______________________________________________________________________
3) ______________________________________________________________________
4) ______________________________________________________________________
5) ______________________________________________________________________

5 Activities PLACES you can go that are comforting to you (ex. Your bed, garden, cozy chair).
1) ______________________________________________________________________
2) ______________________________________________________________________
3) ______________________________________________________________________
4) ______________________________________________________________________
5) ______________________________________________________________________

5 PEOPLE to call and connect with you (ex. your best friend, mother, sister, mentor).
1) ______________________________________________________________________
2) ______________________________________________________________________
3) ______________________________________________________________________
4) ______________________________________________________________________
5) ______________________________________________________________________

5 THINGS that soothe your senses (cool cloth on head, comfortable clothing, turn down lights)
1) ______________________________________________________________________
2) ______________________________________________________________________
3) ______________________________________________________________________
4) ______________________________________________________________________
5) ______________________________________________________________________

Choose one of these activities to do for 5 Minutes or until the urge to Eat emotionally passes.
www.eatingmindfully.com @Susan Albers 2015
 Emotional Vs.
Physical Hunger
4 Ways to Tell the Difference
1) SATISFACTION VS. RELIEF
Do I want to eat for energy to fuel my body
to make it through the day or am I looking
for relief or a sense of safety/security?
TEST: Place your hand on the part of your
body that needs attention. Does it go to your
stomach because it is rumbling? Or, does it
go to your brain that feels dull and bored?
Fix: Aim to satisfy the part of the body that
your hand rests on. If your brain is bored,
give it some mentally stimulating material.
If your hand traveled to your shoulders, lift
and release your shoulders five times to re-
lax your muscles. If it lands on your stomach,
mindfully choose a nourishing food.
2) EMOTIONAL VS. PHYSICAL HUNGER
Am I eating in response to physical hunger
(rumbling stomach, low energy, etc) versus
feeling scared, frustrated, overwhelmed or
happy.
Test: Ask yourself, “How physically hungry
am I on a scale from 1-10 (1=starving, 5=sa-
tiated 10=overly full)?” If you are a 1-5, it’s
likely that you do need something to eat. If
so, that is okay. If you answer 6-10, it’s likely
that food isn’t going to help a bit.
Fix: Try eating a Mandarin orange. They are a
great food to help curb emotional eating and
to de-stress. It is easy to peel and the segments
are perfectly portioned to mindfully eat one at
a time. The sweet flavor is satisfying and citrus
aromas have been shown to be calming, ac-
cording to research. Also, a Mandarin orange
gives a little boost of vitamin C, just what you
need when stressed or emotional.
www.eatingmindfully.com @Susan Albers 2015
3) NUTRITIOUS VS. PALATABLE
Am I choosing nutrient rich foods vs. sugary,
fatty salty foods?
Test: A truly hungry person, will eat a large
range of foods that will quickly quiet a
rumbling stomach. Someone with an emo-
tionally driven craving often only craves
a specific type of food or taste—not just
chocolate, but chocolate with caramel. If
only a salty snack will do, it’s likely that this
is an urge for comfort.
FIX: It’s important to keep on hand healthy
snacks that do taste good to you. Often,
people keep diet foods around that are
bland and don’t taste good. Kick up the taste
of vegetables with hummus, sprinkle yogurt
with some nuts, drizzle chocolate on berries,
dash in spices to vegetable soup etc.
4) LIFELONG VS. TRANSIENT
Am I building a healthy relationship with
food vs. anxiety, guilt or fear.
Test: Before you eat, ask yourself how you
will likely feel a minute after you finish this
bite. If a negative emotion springs to mind,
take a pause. Too often we wait until after
we eat to check in with the emotional im-
pact of what we consume.
FIX: Mindful eating can help you build a
healthy and balanced relationship with food.
Use the 5 S’s of Mindful Eating no matter what
you are eating 1) Sit down 2) Slowly Chew
3) Sense—taste, smell, listen 4) Savor-enjoy
5) Smile (pause before taking another bite).
Remember it’s okay to eat the foods you
love, as long as you do it mindfully!
 Emotional Vs.
Physical Hunger
AM I HUNGRY?

PHYSICAL EMOTIONAL
Stomach growling What emotions triggered the situation? (anger,
Thinking/considering options boredom, stress)
Low energy How strong were the emotions? (mild? intense?)
Hunger grows slowly When did the feeling start?
Time has passed since last meal What did you hope food would do?
Food is satisfying (soothe/escape feelings, make you feel better?)

YES NO

Eat Distraction OR Comfort

Healthy VS. Unhealthy Get out of Kitchen Relax

Keep Hands Busy Breathe Deeply
Connect Sleep/Lay Down
Clean Unplug from Electronics
Read Connect/Be Social
Eat it Mindfully Exercise/Move Soothe Body
Mindless activity

www.eatingmindfully.com @Susan Albers 2015

 5 WAYS TO RESPOND
TO FOOD PUSHERS
Picture this. You are at a party. A friend pushes a piece of pie into your
hands and says, “Have another piece, it’s a party after all. You can afford to
eat more.” How do you respond?

1) HUMOR: Say, “No, thank you! I couldn’t
eat another piece! I’m starting to feel like a
turkey-just a little too stuffed! Keep it light-
hearted.
2) TEACHING MOMENTS: Hold up your hand
and make a fist. Say, “Did you know this is the
actual size of your stomach?’ It’s amazing to
think about how much we try to put in there!”
to make it come out effortlessly. Other people
easily push past a wishy-washy no.
4) REASSURANCE: Remember that the
comments people make are often a reflection
of their own fears and insecurities. Offering
reassurance may help to take the pressure and
focus off of you. Say, “It sounds like you would
like another piece. Go for it!”

3) NO THANK YOU!: It’s okay to say no. It’s 5) DIVERT AND DEFLECT: Be sure to hand
as simple as that. Too often, we are afraid to out a compliment, “The pie is fantastic! Do you
put down limits. Say “no” politely but with have the recipe?” This can redirect the focus
conviction. Practice when you are by yourself from eating to learning how to make it.

www.eatingmindfully.com @Susan Albers 2015

 HELPERS VS.
HINDERER
CHARACTERISTICS CHARACTERISTICS
OF HELPERS OF HINDERERS
» Encouraging words » Competitive
» Supportive social media posts » Critical
» Cuts out articles/give you helpful information » Brings you unhealthy foods
» Cheerleading & good listening » Pressures you to eat
» Positive role modeling of eating/choosing » Makes fun of your efforts
healthy foods » Mixed messages or unhelpful comments
» Reassuring » Stocks home with unhealthy foods
» No pressure » Tries to control your eating
» Helps you shops for healthy food » Negative comments about your body
» Provides healthy food » Rewards with food
» Sits down at a table to eat with you » Suggests comforting yourself with food
» Encourages you to take charge » Name calling (ex. lazy)
» Uses non-food rewards
» Healthy ways to de-stress

WHO ARE YOUR HELPERS? WHO ARE YOUR HINDERS?

www.eatingmindfully.com @Susan Albers 2015

 S.W.A.P.
TECHNIQUE
SWAP MOMENT: Instead of emotional eating, try the S.W.A.P. approach.
Swap out emotional eating and insert something else (an activity, breathing
exercise, movement) else in its place.
SAY: Say clearly how you feel. Angry? Hurt? Bored?
Stressed? Be mindful of your feelings. If you are gen-
uinely hungry, eat. If not, move on to the next step.
WAIT: Don’t act immediately. Imagine creating a
gap between the thought “I want to eat” and the
response or action of doing it. Count to 5 if you have
to or say, “Pause.” Use imagery to freeze in place as if
playing a game of Simon Says.
ADDRESS THE FEELING NOT THE FOOD: Target the
feeling instead of the desire to eat. It’s tempting
BODY
(Hot bath, comfortable clothing, exercise)
___________________________________________
___________________________________________
SENSES
(Cool cloth on your forehead, feet up)
___________________________________________
___________________________________________
www.eatingmindfully.com @Susan Albers 2015
to try to remove food or wrestle with your hunger.
Instead, think about the feeling and what will help
soothe and calm yourself without calories.
PURSUE ANOTHER ACTIVITY: If you take out comfort
eating, you have to put something else in its place.
Choose 1 activity to do from 50 Ways to Soothe
Yourself Without Food to help you to replace emo-
tional eating with a healthier behavior. Try it for just
five minutes. If you are truly engaged in the urge
to emotionally eat, inserting something else in its
place can help you to break free.
MIND
(Hot bath, comfortable clothing, exercise)
___________________________________________
___________________________________________
CONNECT
(Vent to a friend, email, social media)
___________________________________________
___________________________________________
10 FOODS TO HELP
BUFFER STRESS
Some foods buffer your body against the effects of stress while others contribute to it.
Here is a list of 10 foods that may help prevent emotional eating and soothe your mood.

1) Dark Chocolate: Contains flavonoids and
helps release mood boosting chemicals such as
dopamine.
2) Oatmeal: The fiber will keep you feeling full for a
long period of time and helps regulate your blood
sugar. Complex carbs are involved in the release of
serotonin which produces a sense of calmness.
3) Oranges are high in vitamin C which boosts the
immune system and reduces cortisol levels.
4) Spinach is high in magnesium—this plays a
key role in regulating and lowering blood pressure
naturally (blood pressure is often raised by stress!)
5) Skim Milk helps to reduce stress-related PMS
symptoms and also produces a calming sensation.
6) Salmon contains Omega-3 which helps reduce
inflammation and pain.
7) Black Tea naturally reduces cortisol levels, the
stress hormone that makes you crave sugary, fatty
foods.
8) Avocados contain healthy fats which keeps you
more satisfied and helps regulate nerve communi-
cation, which makes you think clearer.
9) Almonds have Vitamin E to boost the immune
system and well as B Vitamins. Both nutrients
can make you more resilient to stress.
10) Pistachios are the lowest fat and calorie nut.
They help to keep your blood sugar regulated and
your mood stable.

FOODS THAT BOOST MY MOOD:

__________________________________________________________________________________________

FOODS THAT DEFLATE MY MOOD:

__________________________________________________________________________________________

TODAY’S MOTTO: “EAT FOODS THAT ENHANCE YOUR MOOD.”

www.eatingmindfully.com @Susan Albers 2015
70 WAYS TO CALM & COMFORT YOURSELF
Focus meditation Walk your dog/pet your cat
Wrap in a blanket Jumping jacks in place 10X
Create a tent to snuggle under Doorway stretches
Turn down lights, turn down noise Move mindfully, listen to your feet hit the floor
Soothing music slows your heartbeat Power Poses, like Wonder Woman
Deep breathing Dance like you are on stage
Choose and repeat a mantra Call a friend, ask a specific question
5 minute Time Out Walk your dog in the park, talk to other pet owners
Put on comfy pants and sweatshirt Pursue social media or Pinterest
Write a Haiku List 15 things you like about a friend, share it
Squeeze bubble wrap Email or text someone
Blow bubbles and meditate Vent to someone who will listen
Power journal, write about your best and worst moments Intentionally smile
Google an intriguing topic Delegate a task
Read or study something new Make play doh or wiggly jello
Talk out loud to an empty chair Knit, get your hands moving
Visualize what you want Scrapbook, pictures
Daydream about a vacation Make jewelry
Make a calendar or list, organize Decorate a room, or rearrange
Memorize a poem Create a vision board or comic book
Make a timeline of important life events Create reminders, post-it notes
Soak in the tub with Epsom salt Scribble, doodle, Zentangle
Essential oils, rub lotions Draw with sidewalk chalk
Green therapy, go outside or for a hike Repurpose old clothing
Change sensations, drink hot or cold water Turn on the TV, host a movie or Netflix marathon
Take a power or cat nap Flip through a magazine, tear out soothing pictures
Wind down ritual Make a gingerbread house or food sculpture
Drink black tea or fruit herbal tea Clean one drawer, organize your books
Self massage Origami
Make a bucket list Change scenery, move to a different room/space
Rub worry beads Play a game on your phone
Run up and down the stairs 5X Do your own pedicure or manicure
Wash your car Make a gratitude list as long as you can
Walk for 20 minutes Learn one new word
5 yoga poses Chew on a toothpick

www.eatingmindfully.com @Susan Albers 2015

SOOTHING
YOUR
SENSES
COUNTING ON
YOUR SENSES
5-4-3-2-1
Clear your thoughts of food by
focuses on your senses.
1. State one scent you can
smell. (Touch your pointer
finger to your thumb).
2. Name two sounds you can
hear. (Touch your middle
finger to your thumb).
3. Describe 3 sensations your
body is feeling, such as tem-
perature, the texture of your
sweater, your feet against
the ground. (Touch your
ringer finger to your thumb).
4. Identify four colors you see.
(Touch your pinky to your
thumb).
5. To yourself, name five
things you see in front of
you. (Make a fist, then open
your hand, stretch your fin-
gers out in a fan, and close
your hand again, repeat).

www.eatingmindfully.com @Susan Albers 2015

 5 STRATEGIES
FOR LETTING GO
INSTEAD OF STEWING, DWELLING OR RANTING, LET YOUR THOUGHT
GO AND COOL DOWN HOT FEELINGS WITH THESE TECHNIQUES!
1) TEACHING MOMENTS: Think about what wis-
dom this experience teaches you.
2) BIG PICTURE: Ask yourself, will this situation
really matter in 5 minutes, 5 months, 5 years?
3) NAME THE FEELING: Naming your feelings
can help to manage them. For example, think of a
word that represents a strong emotion or craving
that you have and write that down on a piece of
paper so that the word is vertical on the center of a
page. For example if I chose the emotion anxiety, I
would write it like this:
ANX I E T Y
Now you are going to create a poem by using
each letter to start a word, A—Am angry at my
mother. N—Nothing I eat will make it better, etc.
You can also start a sentence to the left ending
with a word that begins with the letter listed on
that particular line. A--I think I’m craving an Ap-
ple. This can be a lot of fun!
www.eatingmindfully.com @Susan Albers 2015
1) IMAGERY: Imagine that you are sitting in a car
in front of train tracks. On each car is one of your
thoughts. You are watching the thoughts travel in
front of you and continue on into the distance.
2) DETACH: Imagine watching your thoughts
written in smoke rising from a fire. The thoughts
disappear into a puff.
3) DISTORTION: Identify whether there are any
common thinking distortions. Black & White think-
ing. Catastrophizing or jumping to conclusions.
4) ACCEPTANCE: You don’t have to like the
situation but work on accepting it. Remind
yourself, “It is what it is.”
5) MANTRA: Find a calming mantra like “this too
will pass” or “progress, not perfection.” Prayers,
quotes, motivational sayings can help.
6) SLEEP ON IT: Don’t react to your thoughts, re-
spond to them. Sleep on it. Allow yourself some
distance from the situation before acting on your
feelings. This can cool down hot feelings.
www.eatingmindfully.com @Susan Albers 2015
BOOKS BY
DR. ALBERS:
EATING MINDFULLY
A handbook with the basics of mindful eating.
Tips & techniques.

EAT, DRINK & BE MINDFUL

A workbook on learning mindful eating skills.

EATQ
Emotional intelligence skills blended with
mindfulness. Scientifically based new skills.

BUT I DESERVE THIS

CHOCOLATE
50 strategies for getting past excuses,
rationalizations and self-sabotage and boosting
your motivation.

50 WAYS TO SOOTHE
YOURSELF WITHOUT FOOD
50 strategies for replacing emotional eating with
healthy activities.

50 MORE WAYS TO SOOTHE

YOURSELF FOOD
The sequel to Dr. Albers’ book 50 Ways to Soothe
Yourself Without Food.

MINDFUL EATING 101

A handbook for college students
to learn mindful eating.

www.eatingmindfully.com @Susan Albers 2015

PROGRAMS
Mindful Eating Pledge. Poster to hang on
your refrigerator or desk. (Download for free at
www.eatingmindfully.com)
Mindful Eating Toolkit (mindful eating audio
recordings) www.eatingmindfully.com
Mindful Eating Toolkit for Professionals
www.eatingmindfully.com
New 28-day motivational program: If you
want to get motivated TODAY and stop saying,
“Tomorrow I’ll get started,” check out my 28-day
motivational program. Each day I will send you
a short video clip, powerful motivation tips, and
an easy assignment to be completed that day.
Each day takes you one step further and gets the
ball rolling once and for all. Remember, motiva-
tion is a skill that you can build and learn, and I
know how to help! Check it out here: http://eat-
ingmindfully.com/motivation

ABOUT
DR. ALBERS
Susan Albers, Psy.D., is a clinical psychologist
at the Cleveland Clinic. She specializes in
food psychology, weight loss, a healthy body
image, and mindfulness. After obtaining
a masters and doctorate degree from the
University of Denver, Dr. Albers completed
an APA internship at the University of Notre
Dame in South Bend, Indiana and a post-
doctoral fellowship at Stanford University
in California. Dr. Albers conducts mindful
eating workshops across the country. Dr.
Albers is the author of six mindful eating
books including; EatQ; 50 Ways to Soothe
Yourself Without Food; Eating Mindfully;
Eat, Drink, and Be Mindful; and Mindful
Eating 101. Her work has been featured in
O, the Oprah Magazine, Family Circle, Shape,
Prevention Magazine, Self, Health, Fitness
Magazine, Vanity Fair, Natural Health, the
Wall Street Journal, and she was a guest on
the Dr. Oz TV show. Susan is a contributor to
the Huffington Post and Psychology Today.
Her web site is www.eatingmindfully.com.

www.eatingmindfully.com @Susan Albers 2015